The most effective way to eat healthy is to have a schedule. I’m not suggesting adding even more tasks to your already crowded to-do list. I’m simply saying: if you have a clear vision of how to divide your meals and what should they consist of, you will be armed and geared up the right way when hunger strikes.

I’ve already mentioned how to divide food in 4 simple food groups and what should your grocery list include.  It’s time to give you the scoop on how that protein-carbs-healthy-fat combo really works in a daily meal plan.

Breakfast & Snacks

As a reminder the combo is: 1 serving of each: produce, whole grain, low fat protein OR whole foods fat.

Breakfast Sample

  1. 2 whole wheat toasts + 1 tablespoon almond butter, divided + 4 sliced strawberries
  2. 1 whole wheat toast + vegetable frittata (1 yolk)
  3. 1 cup low-fat yogurt + ½ green apple + 1 tablespoon wheat germ

Snacks Sample

  1. 1 fruit + ½ cup cottage cheese
  2. 1 cup fresh vegetables + 1 tablespoon hummus
  3. 1 cup berries + 1/2 cup 2% yogurt

Lunch and Dinner:

As a reminder the combo is: 2 servings produce, 1 serving whole grain, 1 serving low fat protein OR whole foods fat.

Lunch Sample:

  1. Grilled chicken and avocado sandwich on whole wheat bread + spring mix salad
  2. Grilled salmon over spinach + carrot soup
  3. Whole wheat pita wrap + hummus + olives + romaine lettuce + peppers + tomatoes (vegetarian)

Dinner Sample:

  1. Tomato soup + grilled feta on whole wheat toast + romaine lettuce
  2. Baked chicken breast + roasted sweet potato + steamed broccoli
  3. Greek salad (no dressing, just balsamic) + broiled tilapia + ½ cup brown rice

All these meals follow the healthy eating principles I described before. Plus, they are easy to make at home, and  available when eating out, whether at work or at the office. Take a look at the Healthy Carrot shopping list to see how you can substitute some ingredients, if you want to diversify.

If you are vegetarian like me, replace the meat with a fresh chickpeas or lentil salad, or some feta or mozzarella cheese. Just make sure to keep the portions in check since it’s easy to eat more fat when you chose cheese over meat.

Are there any healthy combinations you love? What does your healthy meal plan look like? Share your thoughts and questions below: